Crossfit Red Bluff (Melbourne, Australia)

Red Bluff is one of those boxes that you know the owners spend a great deal of time thinking of everything that they can do to make their athletes stronger, better, faster and just more amazing in life.  Pete and Adam (brothers) co-coach the box while one is doing one-on-one with any newbie while the other coaches and gives (super useful) suggestions on movements, posture, tips/tricks on how to get better, etc.

The skill were deadlifts. This, apparently is common for this box as they believe that being strong/having a strong core/body is the first thing that you need in order to be an excellent athlete. (kinda like a cook will say that you need to start with great ingredients to make an excellent meal… this is kinda the same logic.) They also don’t waste a single moment in the gym. “Your hour, when you come in here, is all used up. We try to maximize every second we can with you.”

During the skill, we had a little of one-on-one time with the coach to see about scaling options. Because I can’t link my toes-to-bar yet, Adam suggested that I try to do them on the rings for now. This was actually an awesome suggestion! Toes to bar is really hard on your shoulders and this allows your core to move a little more (with the kip) but also your shoulders don’t need to be activated the whole time. (WIN!)

Tuesdays is “partner wod” day. I was paired with another American from SF, Tessa. (She’s a power-house!).

12 min amrap:
1 person holds a 155lb deadlift. other person does:
12 toes to bar
12 box jumps

The hardest part of this wod was the grip. My hands started to tear and scream arguments at me no matter what exercise I was doing.

After all this was partner 400m runs. (They weren’t kidding when they said that they maximize your hour!) If you are looking to become a better athlete, become faster or stronger… Or maybe you have a marathon that you are training for- you should check these guys out.

(p.s. you should do it on Thursdays, because that’s when they have their bbq)